Which Form of Creatine is REALLY Best?

If you are looking for the right supplements to take when it comes to building muscle and supporting your efforts in the gym, there is one, outside of protein, that you should be taking…

And that is… creatine.

Now, creatine comes in many different molecular forms, but in terms of their efficacy on your training, are unaffected by the type. The two most popular forms of creatine are creatine monohydrate and creatine hydrochloride, otherwise known as creatine HCL.

There is a small percentage of people out there (roughly 10-15% of all users) that will experience gut discomfort from taking creatine monohydrate. For those that do experience stomach issues from monohydrate will find that they do not have the same discomforts when taking the buffered form of creatine, creatine HCL.

Neither form of creatine is more effective than the other and both share the same safety profile, the only discerning factors being taste and effective dosing.

Creatine monohydrate and creatine HCL differ in their taste profile in the sense that monohydrate is tasteless and can be mixed into anything without affecting any flavors. However, creatine HCL is extremely sour, doesn’t taste good and requires it to be mixed with something citrusy or sour itself in order to mask its own sour flavor.

The effective dose of creatine monohydrate in the human body is 5 grams per day. However, creatine HCL’s effective daily dose is only 2-3 grams due to an increased efficiency of the human body to process it.

So, while it doesn’t matter what form of creatine you prefer, it does matter than you are supplementing it into your diet to support your efforts in the gym because it is more than likely that you are not getting adequate amounts of creatine through your diet alone.

For more information on building muscle, nutrition, and supplements, be sure to stay tuned to this channel and remember to subscribe so you never miss another video from a physical therapist with a pro sports background as a PT and strength coach.

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Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).

[thehandsofra]

When I say this, it might not mean anything to anyone, but hydrochloride did nothing for me physically, and monohydrate did. Also, from what I research, monohydrate is the most studied form of creatine of them all, so it's the best option for new users unless it causes you issues.

[rj]

What would you say though? You left me in suspense

[AnabolicGeek]

It’s simple, if monohydrate causes gut issues.. use hydrochloride! Good stuff Jeff

[TheBatmanBruceWayne]

WOW... didn't know that, thanks Jeff

[jd]

I try all these supplements when first starting out, and the creatine was ok, but i decided not to waste money on it anymore. I went to homemade shakes oats, bananas eggs, mate, and am now buff from being very slim just hit them weights eat healthy stay hydrated 💪

[culture_clash]

I take a creatine/glutamine mix. PMD CG5. The creatine blend is a bunch of different creatines according to the supplement facts on the back, but I don't see creatine monohydrate on the label. It doesn't say hydrochloride, either. I sometimes get abdominal bloating a little while after drinking it, but I already have gut issues(bloating, distension) that I've been trying to fix for months now. I take probiotics and cut sugar and processed foods completely from my diet when I started weightlifting 4 months ago, but the issues persist. I ate garbage food for decades, so I'm guessing fixing my gut will take a long time.

[Paulyhoffa]

I’ve been a subscriber for a while now. Totally think you guys are amazing. J I just wanted to say that your mass and muscle transformation from when I started watching until now is incredible! 💪

[markconneway]

Holy shit! This could be what’s causing my bloat and gut issues!

[Vitcom]

Hi,
do you think that hydrochloride in pill form is better? if so, where can I buy them and for example, which ones to buy?

[RaelinAyala]

Your videos are fantastic! Your modesty keeps me coming back.

[BeefDog]

hcl is where its at. been on it for 10 years. all gains no pains

[GymRat]

that's great news, I'll try this one

[zeroman]

My sleep is horrible when I take creatine. I had to stop. As soon as I do, sleep quality goes up.

[hotsauce]

Ducking hell I thought Jesse was wearing a mask but it was just his beard

[HarrisonShively]

Do you have to stick with one form of creatine or in a pinch can you take the other form? Say in the circumstance you don't have access to your usual supply and your buddy has a different type of creatine should you take it or stick with what you have been taking and not mix creatine types.

[_nova]

Exactly why I stopped taking creatine monohydrate. I was always bloated like hell

[MaDFroG]

Ohh we had this discussion so many times.

[jeetkunedophysiologymore]

I can ONLY use Creatine Hydrochloride and can't use even that before training because it actually decreases my performance

[elainemurphy]

Monohydrate made me feel so sick and nauseous. I had to stop taking it. I’ll try hydrochloride instead 👍

[bobbyhunt]

Jeff, if a guy took Creatine for a year and his twin did everything the same for that year and he did not Creatine.
Would anybody be able to see a difference????